Immune boosting mixed vegetable soup

Delicious, so light, so simple and so satisfying! The use of frozen spinach, garlic, fresh lemon juice and fresh ginger make this low cal mixed vegetable winter warming soup, the perfect immune booster! Reminder for those on my 21 day challenge program phase 1, to leave out the peas and quinoa until phases 2 and 3.

LLWL Programs – Phase 2

Serves 3-4

Ingredients

1 small white onion, chopped small

1 thumb ginger, chopped small,

Two cloves, garlic, chopped small,

1 cup, butternut squash, chopped small

1 tablespoon of extra-virgin olive oil

1/2 cup of frozen peas

1 cup of frozen spinach

1/4 teaspoon each of the following spices;

Ground turmeric.

Ground ginger

Cayenne pepper

Cumin

1 litre of water

2 tablespoons chopped parsley

Juice of 1/2 lemon

1 small white onion, chopped small

1 thumb ginger, chopped small,

2 cloves, garlic, chopped small,

1 cup, butternut squash, chopped small

1 tbsp of extra-virgin olive oil

1/2 cup of frozen peas

1 cup of frozen spinach

Directions

Cook quinoa as per package instructions.

  1. Heat sauce pan with olive oil and sauté onions, garlic and ginger for 2 to 3 minutes.
  2. Add all spices and 2 tablespoons of water and cook spices until fragrant.
  3. Add 1 litre water, butternut squash, bring to the boil, cover and cook for 10 minutes.
  4. Add spinach, peas and lemon juice and cook for a for the five minutes.
  5. Add half a cup of quinoa to your bowl and cover with desired amount of soup.
  6. Garnish with parsley and serve warm.

Vegan Thai Tempeh Salad Jar Recipe

This High Protein vegan Salad Jar is a wonderful combination of sweet, savory and tangy which will leave you and your guests super satisfied!

Salad jar recipes are my all time favorite HACK to help you save time in the kitchen so that you are free to spend more time with family and friends.

They can last for 3-5 days in the in fridge depending on the ingredients and how they are stacked.

Here are my Tips for making them taste delicious and last longer….

🍋 Always add your dressing at the bottom and your leaves on the top. That way your leaves don’t get all soggy. 😌

🥔Next add your veggies that don’t contain as much water, like beans and veggies containing more starch.

🍤Then add your protein and grains.

🥑 Additional fats or toppings like avocado and nuts last.

I prefer to leave out ingredients such as fresh onion (as I believe they should be used when cut) and add more flavour with ginger and garlic through my salad dressings.

Serves 1

Prep time: 15mins

Cook time: 15mins

For the Tempeh

200gr Fresh Tempeh

2 Tbsp. Coconut Amino

1Tbsp. Avocado Oil

1tsp garlic powder

1 tsp pink salt

For the Salad Jar

100gr cup Cooked Tempeh, cooled.

1 cup cooked Brown rice, cooled

1 cup cooked Edamame, cooled.

1/2 cup grated carrot

1 cup chopped white cabbage

1 cup baby spinach

1 bulb chopped spring onion (greens only)

Handful of coriander

For the Dressing

2 Tbsp. Unsweetened Organic Smooth Peanut Butter

Juice of 1 Lime

1 Tbsp. raw honey

1 Tbsp. water

1 bulb minced fresh garlic

1/2 thumb minced fresh ginger

 

Shake well and leave to develop for at least 15mins before adding to the jar.

1. To Prepare the Tempeh – Chop the tempeh into cubes. Add Coconut Amino, Olive oil, Garlic powder and salt to a bowl and pour over Tempeh. Marinate for 1-2 hours for best flavour. (Optional)

Add to Air frier or roasting pan. Cook for 10/15 mins turning half way (160c degrees in airfrier/190C degrees in oven)

2. Prepare the Brown rice as per cooking instructions. Leave to cool.

3. Next Prepare your salad dressing, adding all ingredients to a Mason Jar. Shake well and leave to develop in the fridge.

4. Prepare all the other Salad Jar ingredients and before stacking make sure that everything has had time to cool.

5. Start by layering your salad with the dressing on the bottom, next add your edamame, carrots, tempeh, rice, leaves and toppings.

Enjoy within 3-5 days! x

Vegan Green Tahini Salad

This Vegan Spring / Summer Salad is a nutritious and delicious balanced meal in one bowl. It will leave you super satiated, and with the addition of Higher-fiber ingredients, a little Healthy Fat and Protein you’ll be getting a slow release of energy keeping you full for hours! ❤️

Although this salad may look super fancy 🤩 my ‘1 cup’ recipe is super easy and can be made in under 20mins if using an air fryer!

#saladrecipe #greenbeauty #saladbowl #airfryerrecipes #yummy #healthyfood #healthyrecipes #easyrecipes #prettyfood #tahinidressing #tofurecipes #saladideas #saladinspo

Ingredients – Serves 2

Prep Time: 10mins

Cook Time: 20mins

This is so easy to make and an absolute winner for a crowd pleaser!

1 cup of butternut squash

1 cup of cauliflower florets

1 cup of drained cooked chickpeas

1 cup of tofu

2 cups – Green leaves of choice (I used green Chard)

1. Add butternut and cauliflower to a steamer or microwave in a glass container with lid for 4-5mins.

2. I added, salt and pepper to my part steamed butternut and cauliflower and finished in the air fryer on 160c degrees for 10mins. (You can also roast in oven for 30 mins)

3. Add 1/4 tsp Paprika and 1/4 tsp onion powder to the chickpeas and cook in air fryer on 160c degrees for 10mins.

4. Add 1 bulb minced garlic with 1/2 onion powder + 1 tbsp. olive oil for the tofu in on 160c degrees for 10mins.

5. Have some fun layering each ingredient starting with some green tahini dressing at the bottom, add green leaves of choice!

To Garnish top with some kale cress and purple basil for that wow factor!

For the dressing

Add to a blender:

1 cup parsley

1 cup kale

1 garlic bulb

1/2 lemon (rind and pips removed)

1 tbsp. honey

2 tbsp. tahini

2 tbsp. Extra Virgin Olive oil

2 tbsp. water

Dairy and Gluten-Free Sticky Date Donuts

When I started to think about the perfect sweet afternoon treat, or a Dairy Free addition to the Iftar table, I wanted to create something that was packed with protein and a little similar to the traditional ‘Syrup soaked’ Turkish treats that we savored growing up! 🙂

One of my favorites was the Revani Turkish cake that’s made with semolina flour, soaked in a lemon-flavored simple syrup. Absolutely delicious and so sweet that a small helping was more than enough!

So when I came up with this Sticky Date Donut, I wanted to create a DF and GF alternative, that looked not only inviting but after just 1 piece, you’re left with enough flavour and richness that going back for seconds may just happen the following day! 🙂

Let me know your thoughts in the comments below xx

High Protein Dairy and Gluten Free – Sticky Date Donuts

Ingredients

Makes 12 Donuts

Prep time: 15mins

Cook time: 25mins

2 cups dates (chopped and soaked in boiling water)

1 cup boiling water

¾ cup chickpea flour

1 cup almond flour

¾ cup organic coconut sugar

½ cup raw organic coconut oil melted

1 teaspoon vanilla extract

1 tsp nutmeg

2 eggs

1/2 tsp bicarbonate of soda

1/2 tsp baking powder

Directions

  1. Preheat the oven to 160°C Fan/180°C and grease your mini donut pans.
  2. In a large jug or bowl add your dates and pour over the boiled water, leave to soak while you prepare the mixture.
  3. Add the egg, coconut oil, sugar mix with a whisk thoroughly to combine.
  4. Next add the dates, you’ll notice they will have plumped up, and broken down a little.
  5. Slowly add in the chickpea and almond flours, bicarbonate of soda, nutmeg and stir with spatula until combined.
  6. Spoon into your donut pans.
  7. Pop into the oven for 20-25mins.
  8. To test if the donut is ready, insert a toothpick, if it’s ready it will come out clean, they will also be bouncy to the touch.

Best eaten warm, can also be reheated for 30 seconds in the microwave 🙂

For extra sweetness and stickiness – Melt some vegan butter in a pan and add some maple syrup. Stir for just 1-2 minutes before pouring over donut.

Serving Size: 1 Donut without extra syrup

Nutrition Facts:

Cal: 244

Carbohydrate: 25.5 g

Fat: 12.4 g

Protein: 5.1 g

Rhubarb and Apple Crisp with Ginger and Cinnamon (Dairy & Gluten Free)

When I was around 6 or 7 years old, growing up in London UK, there were so many dishes served in the school canteen that I didn’t particular enjoy. Mushy Peas, Chunky buttery mashed potatoes and Beef Sausages come to mind and The Rhubarb Crumble served for dessert was definitely on the list too!

I now know that it was because I could taste the thick, salty butter throughout those dishes and Dairy isn’t something that I crave or miss since going #Dairyfree 3 years ago! I have a good feeling there was a connection, even as a child!

I’ve been living in Dubai, UAE for the past 20 years and we are so fortunate to have access to amazing supermarkets and fresh produce here. So when I saw the beautiful bright pink Rhubarb in #waitrose recently, I decided to recreate an original Rhubarb Crumble using only Dairy and #glutenfree ingredients, and the end result was absolutely delicious! With the addition of the sweet apple and cinnamon this is sure to be a crowd pleaser at a gathering, and tastes even better served the following day!

Let me know how you like it in the comments below!

Rhubarb and Apple Crisp with Ginger and Cinnamon

Serves 6-8

Prep Time: 15mins

Cook Time: 50-55 mins

Ingredients

For the Crisp Topping:

½ Cup (65 g) Gluten Free flour

1 ½ Cups (135 g) Rolled or Porridge Oats

1 Cup (200 g) Coconut Sugar

¼ Cup (30 g) Ground almond (highly recommended but if you don’t have any simply omit it)

½ Cup (115 g) unsalted vegan butter

2 tsp ground cinnamon

¼ Tsp pink salt

For the filling:

5 cups (680g) diced Rhubarb

1 Cup (120g) Sweet diced Red Apple

½ Cup (150 g) Organic Coconut sugar

2 Tbsp. (20 g) Gluten Free flour

1 Tsp quality pure vanilla extract

1 Tbsp Quality pure maple Syrup

1 thumb/ 1 Inch freshly grated Ginger

Directions

1. Preheat Oven to 180C Celsius.

2. Add all the Filling ingredients into a 13X9 inch baking dish. Stir well and evenly coat the bottom of the tray.

3. Add all the Crisp Topping ingredients to a food processor and pulse until combined and crumbly. (You can also do this in a mixing bowl and use hands if you don’t have a food processor)

4. Sprinkle the crisp evenly over the rhubarb mixture and bake for 40-45mins until the top is golden brown and the mixture is bubbling!

5. Serve warm with your favorite Dairy Free Ice Cream! Delish!

Easy Turmeric Infused Green Eggs

There was a great reason why mum always used to say “eat your greens”! Leafy green vegetables are brimming with fiber, vitamins, and minerals!

This recipe is a delicious and nutritious protein packed filling breakfast, perfect for a post workout meal. The addition of cabbage and broccoli make this the perfect way to get your daily intake of cruciferous vegetables!

Serves: 1-2

Cook Time: 15 mins

Ingredients

1/4 tsp garlic powder

1/4 tsp ground turmeric

1 Tbsp. Extra Virgin Olive Oil

1/2 cup thinly sliced red or white cabbage

1/2 cup finely chopped broccoli, without the stalks (keep for soup later)

3 Free Range Eggs

1 bulb spring onion, Greens only

Coriander for garnish

Instructions

  1. Add olive oil to a large hot pan and cook garlic powder and turmeric over low heat.
  2. Add cabbage and broccoli and cook for 2-3mins.
  3. Push vegetables to a side and start to scramble eggs with 1/2 tsp olive oil.
  4. When the eggs are part cooked push vegetables in with the eggs, sprinkle salt and pepper and scramble all together.
  5. Remove from heat and sprinkle with spring onion and coriander.
  6. Add salt and Pepper to taste.

Vegan and Gluten-free Spaghetti Squash Lasagna

I have to admit this is one of my all-time favorite vegan and gluten-free creations to date! It may be a little time consuming but well worth it and a definite crowd pleaser! I made the béchamel using buckwheat flour and Nutritional yeast, and topped it with dairy free grated cheese to give it that creamy (ricotta like) texture. I also made the red pepper and tomato sauce from scratch but you can use your own homemade favorite or a store bought one depending on your preference. Prep time: 1.5 hours Cook Time: 1 hour

Serves 6 For the Lasagna filling 2 cups of sliced Mushrooms 2 cups of washed baby Spinach 2 cups of washed baby kale 2 cloves of garlic 1 whole spaghetti squash/ cut in half, add a little Olive oil, salt and pepper 300grams of grated vegan cheese 5 slices of vegan cheese broken into pieces and scattered

Red pepper and tomato sauce 3 Red capsicums 3 Large plum tomatoes 2 cloves of garlic 2 tbsp maple syrup 1/4 tsp pink salt Buckwheat Béchamel 2 tablespoons of dairy free butter ¼ cup buckwheat flour ¼ cup nutritional yeast 1 cup unsweetened almond milk

1 Box of gluten Free Lasagna Sheets

Instructions

  1. Preheat oven to 200 degrees and roast spaghetti squash for 1.5 hours.
  2. In a different baking tin, add a little salt and pepper and a touch of olive oil to roast tomatoes and peppers for 20mins. Remove from oven and pour over maple syrup. Roast for a further 20mins.
  3. Remove the skin from both tomatoes and peppers, add to a blender or food processor with the garlic and salt. Pulses until chunky or desired consistency.
  4. Add 1 tablespoon of extra virgin olive oil to a frying pan on medium heat, add minced garlic and mushrooms. Cook until brown.
  5. Add 1/4 cup of Coconut Aminos. And 1/4 cup of water.
  6. Add spinach and Kale, cook for 2-3mins to wilt and absorb the sauce. Remove from heat.
  7. To make the Béchamel, add the vegan butter to a saucepan and melt on low heat. Add the flour slowly and then start adding in the milk little by little so that the flour starts to cook. This should take approx. 5-8mins to get a nice cream like consistency.
  8. Add in the nutritional yeast and stir for 1-2 mins. Remove from heat.
  9. Remove spaghetti squash when cooked and start to fork out the mixture.
  10. Now start to layer the lasagna into a large classic rectangular 9″ x 13″ Bakeware Dish starting with some sauce at the bottom to keep the Lasagna sheets nice and moist.
  11. Layer with all the fillings at least 2 times until you can see the squash and grated cheese on the top layer.
  12. Bake for 50mins-1hour at 180degrees.

The tableware featured in this picture can be found on the Simply Chef Website.

Are you getting enough plants this Veganuary? Let me know if you enjoy this one in the comments below! 😊

Easy Shrimp Curry with Pak Choi and Black Jasmine Rice

This is one of my favorite creations to date!

This easy 20 minute Shrimp curry is made up of a blend from OMG Turmeric using Turmeric, Ginger, black pepper, cinnamon, cardamom, and cloves. You can find out more info about this beautiful blend that can help boost the immune system on wintery days here…

https://www.lovinglifewithlemons.com/healthypartners

Recipe

Prep Time: 10mins

Cook Time: 20mins

Serves 2 Pax

Ingredients

1 thumb ginger

1 handful of fresh coriander

1 red chili

1 small red onion

1 garlic clove

1 bulb spring onion (separate whites and greens)

1/4 tsp cumin 1/4 tsp ground coriander

1 Tsbp Coconut Oil

1 Tbsp OMG Turmeric Blend

Add 200ml Organic Passata

1 can of Coconut milk

Marinate 500gr of Shrimp in 1 tablespoon OMG Turmeric Blend, with 1 crushed clove of garlic. (Overnight or for 8 hours)

1 cup Rice – 2 cups of boiling water

Directions

1. Add 1 cup of rinsed Black Jasmine rice to 2 cups of boiling water in a medium sized pot with a pinch of salt. Simmer on medium heat for 20 minutes.

2. Add 1 tablespoon of coconut oil to a hot pan or skillet

3. Add all the chopped ingredients, leaving aside the coriander and greens of spring onion. Sauté for 2-3 minutes.

4. Add 1/4 tsp cumin 1/4 tsp ground coriander, and sauté until spices start to smell.

5. Add approx. 500gr OMG marinated shrimp and cook for 1-2 minutes each side

6. Add 200ml Passata and 1 can of coconut milk and cook shrimp for a further 2 minutes.

7. Remove Shrimp and add 1 tablespoon of coconut sugar. Add Pak Choi Cover and simmer for 5 minute.

8. Add the Shrimp, coriander and spring onion greens into the sauce and warm for 1 minute before serving.

Check out the Instagram video @https://www.instagram.com/wellnesswithkerry/ here..

https://www.instagram.com/reel/CXoDxrKJtym/

Smoked Salmon, Quinoa and Rocket Salad

This is actually one of our favorite meals to have for breakfast! 🌈

I first started to include fish in my breakfast when I was based in Russia working as a corporate flight attendant. At the time, I loved eating thin pancakes (Blini’s) with smoked salmon and buckwheat porridge.

That would help sustain me for quite a while and my day was always better when I started off with a good source of energy, especially with a physically demanding role.

The absolute best part of that job for me was trying new foods native or popular in the countries that I visited.

Let us know what you think of this recipe in the comments below!

Smoked Salmon, Quinoa and Rocket Salad

Serves 2

Prep time: 10mins

Cool time: 15mins

1 cup quinoa

2 cups of water

Bring the water to the boil in a small pot, add quinoa and lower heat. Simmer for 15-20mins until light and fluffy.

1/2 cup cooked chickpeas

1/2 cup cooked chopped beetroot

1/2 cup cherry tomatoes

1 bulb spring onion. Greens only

2 cups washed rocket leaves

Handful of fresh Basil

2 slices of smoked salmon (teared into thin strips)

For the dressing

1 tsp Dijon mustard

2 tbsp. pomegranate vinegar

2 tbsp. Extra virgin olive oil

Add all ingredients to a mason jar and shake well. Pour over salad after assembling.

Easy 20 min – Celeriac, Butternut & Lentil soup

What better way to start a lovely autumn meal than with a bowl of delicious and nutritious soup! This super easy 20 min soup, is free from Dairy and Gluten and is made without the use of a broth but will always leave you coming back for more!

The addition of the celeriac and lentils make add a little more sweetness and creaminess, as so it’s the perfect addition to meal times at only 155 calories a bowl!

Leave me a comment below and tell me how you enjoyed it!

Easy 20 min – Celeriac, Butternut & Lentil soup

Serves 4 – Small Portions

LLWL – Phases 2,3,4

Prep time: 5mins

Cook time: 15mins

1 small chopped white onion

1 tbsp. olive oil

3 tbsp. of split red lentils

2 cups butternut squash, chopped into small cubes

2 cups chopped celeriac – fresh or frozen

800ml boiling water

¼ tsp garlic granules

¼ tsp ground cinnamon

¼ tsp smoked paprika

Salt and pepper

Directions:

1. Add olive oil to a big pot, add onion and spices and cook for 2-3 mins on medium heat.

2. Add boiling water and turn up to high heat, and all of the vegetables and lentils

3. Bring to the boil, stir and cover.

4. Simmer on medium heat for 15 mins until all vegetables are soft.

5. Blend to a smooth consistency using a hand blender